References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
How Much B6 Do I Need?
RDA for Adults 19-50 is 1.3 mg/d
RDA for Adult Females >50 is 1.5 mg/d
RDA for Adult Males >50 is 1.7 mg/d
Upper Safe Limit for Adults is 100 mg/d
Why Do I Need B6?
B6 is part of coenzymes that assist in:
Amino acid and fatty acid metabolism
Converting tryptophan to niacin and to serotonin
Making red blood cells
Vegan Sources
Green and leafy vegetables, legumes, fruits and whole grains are good sources of B6
Food | B6 Content (mg) |
Lentils, cooked, 1 cup | 0.4 |
Pinto beans, cooked, 1 cup | 0.4 |
Peanut butter, 2 tbsp | 0.2 |
Collard greens, cooked, 1 cup | 0.2 |
Kale, raw, 1 cup | 0.2 |
Acorn squash, cooked, 1 cup | 0.3 |
Potato, baked, large | 1.1 |
Banana, medium | 0.4 |
Mango | 0.4 |
Orange | 0.1 |
Brown rice, cooked, 1 cup | 0.3 |
Quinoa, cooked, 1 cup | 0.2 |
Deficiency Symptoms
Anemia
Smooth tongue, cracked corners of mouth
Irritability, insomnia, muscle twitching
Scaly dermatitis
Kidney stones
Toxicity Symptoms
Bloating
Depression, fatigue, irritability
Nerve damage
Bone pain
Vitamin B6
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